Eat your vegetables! We all recognize the familiar dinnertime command. Here’s the thing: Eating your veggies isn’t strictly necessary. Drinking them is an option too – a delicious one. With a decent blender, you can easily hit your target veggie intake.
Smoothies preserve veggies’ dietary fiber and can be deliciously cream drinks that taste indulgent – nothing like you’re gulping down a salad. When paired with the right ingredients, vegetables won’t change a smoothie’s flavor drastically; they’ll just ramp up the nutrition in each sip. That makes the smoothies below a good option for veg-averse picky eaters.
A research review in the International Journal of Epidemiology found that eating about 10 servings of fruits and vegetables a day may reduce the risk of premature death by 31 percent.
Before you hit blend on your smoothies, read these tips for success.
Follow the leader
For more efficient blending, place liquids like milk and yogurt in the blender container first, followed by softer items like leafy greens and nut butter, and then any harder items, including fresh vegetables like carrots and frozen fruit. This gives you perfectly blended ingredients (instead of having tiny pieces of frozen banana floating around in your drink).
If your blender has a speed adjustment knob, begin at the lowest blender speed, then work your way up to high.
Strike a balance
To give your veggie-laden smoothie staying power, be sure to blend in some protein and healthy fats to slow down digestion. Protein can hail from everything from yogurt or soft tofu to your favorite protein powder. Use items like nut or deed butters, flaxseeds, and hempseeds for a fatty influence. This fat will also aid in the absorption of fat-soluble antioxidants found in the colorful vegetables.
A touch of spices like cinnamon or nutmeg can instantly transform a smoothie from meh to memorable. Herbs like mint, citrus zest, and extracts including vanilla or almond are also great ways to add calorie-free flavor to your shakes.
Make it medicinal
Add medicinal mushrooms to your smoothies for an even great immune system boost. You can buy convenient mushroom extract powders at your local health food stores.